Your 13-Week Journey
From zero to 14,000 feet. Your progressive training plan.
About This Program
This progressive 13-week training plan prepares you to summit the easiest 14ers like Mt. Sherman, Handies Peak, or Quandary Peak. The program builds your running fitness gradually, avoiding the common pitfalls of faster progressions, while preparing you for the unique demands of high-altitude hiking.
Remember: Repeat weeks as needed. Listen to your body. This is a guide, not a rigid schedule.
When Should You Summit?
This 13-week plan assumes you will summit in July through early September. These months offer the safest conditions for beginners with minimal snow and the most predictable weather.
Important: Attempting a 14er in June or late September significantly increases difficulty due to snow conditions. Winter attempts (October through May) require mountaineering skills and are not recommended for beginners.
Learn when to schedule your summit attempt| Week | Focus | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Details |
|---|---|---|---|---|---|---|---|---|---|
|
1
|
Foundation Week
Build walking base
|
Walk
|
Stairmaster
|
Rest/Recovery
|
Hill Repeats
|
Walk
|
Walk
|
Rest/Recovery
|
View Details |
|
2
|
Building Momentum
Continue walking foundation
|
Walk
|
Stairmaster
|
Rest/Recovery
|
Hill Repeats
|
Walk
|
Walk
|
Rest/Recovery
|
View Details |
|
3
|
Introduce Running
Begin run/walk intervals
|
Run (Short)
|
Stairmaster
|
Rest/Recovery
|
Hill Repeats
|
Walk
|
Run (Long)
|
Rest/Recovery
|
View Details |
|
4
|
Build Endurance
Increase running intervals
|
Run (Short)
|
Stairmaster
|
Rest/Recovery
|
Hill Repeats
|
Walk
|
Run (Long)
|
Rest/Recovery
|
View Details |
|
5
|
Recovery Week
Active recovery & adaptation
|
Run (Short)
|
Rest/Recovery
|
Rest/Recovery
|
Rest/Recovery
|
Walk
|
Hike
|
Rest/Recovery
|
View Details |
|
6
|
Progressive Running
Equal run/walk intervals
|
Run (Short)
|
Stairmaster
|
Rest/Recovery
|
Hill Repeats
|
Ruck
|
Run (Long)
|
Rest/Recovery
|
View Details |
|
7
|
Running Dominance
More running than walking
|
Run (Short)
|
Stairmaster
|
Rest/Recovery
|
Hill Repeats
|
Ruck
|
Run (Long)
|
Rest/Recovery
|
View Details |
|
8
|
Recovery Week
Mid-program recovery
|
Run (Short)
|
Rest/Recovery
|
Rest/Recovery
|
Rest/Recovery
|
Walk
|
Hike
|
Rest/Recovery
|
View Details |
|
9
|
Continuous Running
Longer continuous run blocks
|
Run (Short)
|
Stairmaster
|
Rest/Recovery
|
Hill Repeats
|
Ruck
|
Run (Long)
|
Rest/Recovery
|
View Details |
|
10
|
Peak Running
Maximum running volume
|
Run (Short)
|
Stairmaster
|
Rest/Recovery
|
Hill Repeats
|
Ruck
|
Run (Long)
|
Rest/Recovery
|
View Details |
|
11
|
Recovery Week
Pre-taper recovery
|
Run (Short)
|
Rest/Recovery
|
Rest/Recovery
|
Rest/Recovery
|
Walk
|
Hike
|
Rest/Recovery
|
View Details |
|
12
|
Final Preparation
Peak fitness week
|
Run (Short)
|
Stairmaster
|
Rest/Recovery
|
Hill Repeats
|
Ruck
|
Run (Long)
|
Rest/Recovery
|
View Details |
|
13
|
Summit Week
Travel, acclimate & summit!
|
Run (Final)
|
Travel to Elevation
|
Acclimation Walk
|
Light Jog
|
Easy Walk at Trailhead
|
🏔️ SUMMIT DAY!
|
Celebrate & Rest
|
View Details |
Listen to Your Body
If a week feels too hard, repeat it. There's no rush. Better to build slowly than risk injury.
Progressive Overload
Each week gradually increases in challenge. Trust the process and stay consistent.
Recovery Matters
Rest days and recovery weeks (4, 8, 11) are crucial. This is when your body adapts and gets stronger.